Zach McIvor PT

04/09/2026

400 Calories, 50g Protein. $10

Your post Workout Meal doesn’t always have to be meal prep. There’s plenty of options, if you know where to look.

Here’s 4 Post Training Meals that’ll Fuel you. ⬇️

➡️ Protein Shake & Beef Jerky

➡️ Chicken Roll & Protein Shake, Banana

➡️ Turkey Roll & Banana, Electrolytes

➡️ Grilled Chicken Wrap & Orange Juice

The goal is to Fuel the Muscles that were just trained and Replenish Glycogen Stores (Energy used) during the session.

Save this and come back to it when you’re on the go and looking for a Post Workout Meal

03/09/2026

Comment or message me “LEAN” and I’ll send you the exact Blueprint on how to successfully do your first cut ✔️

30/08/2026

Say less

28/08/2026

It’s not your Deficit thats the problem.. comment “LEAN” for a free Guide to get Shredded

25/08/2026

1️⃣Protein is the main focus, I don’t track cals, but we stay conscious of getting enough protein throughout the day to maintain mass.

2️⃣Stock your Hotel at the beginning with Nicer meals and ingredients you’d usually Crave at Home in a Deficit, so you can make them and feel satisfied.

3️⃣Easy protein on the go ➡️ if I pass a servo, 7-Eleven or Woolies, I’ll grab a protein shake.

4️⃣ Keep the hotel stocked with the essentials ➡️ I’ll have protein powder + honey, Banana & Rice cakes & Electrolytes ready for an easy pre/post-workout option.

5️⃣Snacks & desserts are all fair game — I’ll have chocolate, ice cream, whatever I feel like. Kill the cravings without eating till you’re sick. ⬇️

6️⃣Stay busy ➡️ being out exploring, at the beach, walking around etc. naturally keeps me from sitting around thinking about food.

7️⃣Keep my steps up ➡️ not as punishment for eating, just because I’m naturally more active on holiday. Go see random sights or walk random streets

8️⃣Still train but have fun with it ➡️ Want a thic back Pump on holiday, train it.. want a big bicep pump, train them. I’ll hit the same muscle groups I normally would, but I’m not chasing pb’s, I’ll keep most sets around 1–2 RIR and call it a day.

25/08/2026

2 Cents

19/08/2026